Lower Body Stretching

Back leg straight w foot forward, squeeze bum (remember: lottery ticket between cheeks – don’t let someone else take it!!!)
Raise the arm of the leg that is BEHIND you. Feel a stretch in the front of the groin of the leg that is behind. Caution to not arch/bend your low back.
Grab above ankle if possible, bring knees together, & squeeze bum muscles to feel greater stretch.
Cross one leg over the other, ensure back is very straight (nearly arched) and lean forward with chest. For a stronger stretch add gentle pressure on thigh above knee of crossed leg.
Cross one leg over the other, ensure back is very straight (nearly arched), sit down as if in a chair & lean chest forward. For a stronger stretch add gentle pressure on thigh above knee of crossed leg
Use belt/towel to stretch leg upwards – ensure to squeeze stretching leg straight (can bend other leg for low back comfort)
Slouching while stretching your hamstrings puts unnecessary strain on your low back and will NOT effectively stretch your hamstrings!
Straighten leg by actively squeezing thigh muscles, ensure straight (nearly arched) low back, and lean forward with your chest.
Steps: 1) pop hip out to side like A) high school girl, or B) hockey hip check. 2) cross opposite leg over towards hip pop/checked side. 3) hand of leg that is behind lifts above head. 4) other hand on hip directs hip towards hip-pop/check side. NOTE: no need to side bend/flex trunk, so keep shoulders upright, this will help you feel the stretch somewhere on the side of your leg between the hip bone and the outside of the knee.
Back leg is STRAIGHT, foot pointing forwards, squeeze thigh muscle to feel greater stretch. This stretches the TOP calf muscle (gastrocnemius) which is a power muscle.
To stretch right side: 1. With bent knees, reach through your legs & grab right wrist w left hand. 2. Straighten left knee. 3. Round back (cat back) 4. Twist right shoulder towards left foot while pulling on right wrist. 5. For added stretch further bend right knee and do "high-school-girl hip to right"